Hence, making the necessary lifestyle changes and following a proper diet and medication are important. Here, we share certain natural and safe home remedies that can help keep your blood pressure levels in check. Read on to know more.
What Is High Blood Pressure?
Medically termed as hypertension, high blood pressure occurs when your blood exerts excess force on the walls of the arteries it is traveling through. It is important you keep your blood pressure under control to prevent complications like stroke, kidney disease, vision loss, and heart failure. There are mainly two types of hypertension.
Types Of Hypertension
Essential Or Primary Hypertension – The exact cause of this type of hypertension is unknown. It is diagnosed when your blood pressure continues to be high even after three visits to your doctor, with no cause identified. Secondary Hypertension – When your hypertension is caused either by an abnormality in your arteries or an obstruction in your airways while sleeping, you may have secondary hypertension. This can also be caused by hormonal abnormalities, diseases of the thyroid, etc.
Blood pressure is recorded based on two figures. The first is the systolic blood pressure that is exerted while the heart is beating. The second is the diastolic blood pressure that is exerted when your heart is resting in between the beats. Hypertension is classified into a few more types. They are:
Isolated Systolic Hypertension – Normal blood pressure is usually considered less than 120/80. In people affected by isolated systolic hypertension, the systolic pressure rises above 140, whereas the diastolic pressure (lower number) remains in the normal range (below 90). Isolated systolic hypertension is common in older individuals above 65 years of age. The most common cause of this type of hypertension is the loss of arterial elasticity. Malignant Hypertension – This is a very rare type of hypertension and affects only about 1% of hypertensive individuals. This type is often seen more in young adults, men of African-American descent, and in women with pregnancy toxemia. Malignant hypertension happens when your blood pressure rises suddenly and extremely quickly. It is a medical emergency that requires immediate medical intervention. Resistant Hypertension – If three or more antihypertensive medications prescribed by your doctor haven’t worked for you, you most probably have resistant hypertension. About 20-30% of hypertensive individuals suffer from this type – which is mostly associated with a genetic component.
Some types of hypertension occur in bouts – they happen for a while and then subside on their own. These are known as white coat hypertension and labile hypertension. The term “labile” is used to define blood pressure that changes over time, whereas “white coat hypertension” is used to refer to blood pressure that measures high at a clinic but is normal at the individual’s home. Now that you have a fair idea about what causes hypertension, let us look at the causes.
Causes Of And Risk Factors For Hypertension
Your heart pumps blood across your body. This pumping action creates pressure within your arteries, which is normal. But for individuals with high blood pressure, this pressure means the arterial walls are constantly on the receiving end. While the exact cause for this increase in pressure is yet to be identified, some factors could be responsible. They are:
Age – Older individuals are at a higher risk of developing hypertension. Family history – Those who have had direct family members or relatives with a history of hypertension are at a higher risk of developing the condition themselves. Temperature – Blood pressure tends to increase in colder climates (due to the narrowing of the arteries) and decrease in warmer climates. Ethnic background – Those of African or South Asian descent are at a higher risk of developing hypertension. Obesity – Obese people are more likely to develop high blood pressure. Gender – Generally, high blood pressure is found to be more common in adult men than in adult women. Sedentary lifestyle – A sedentary lifestyle with lack of exercise also puts you at a higher risk of developing high blood pressure. Smoking Drinking too much alcohol A high intake of salt A diet high in fat Stress Medical conditions like diabetes and psoriasis Pregnancy
All these factors can increase hypertension risk, leading to the following symptoms.
Signs And Symptoms
Most individuals affected with hypertension don’t experience any major symptoms – which is why hypertension is often referred to as the “silent killer.” The rest of them tend to experience symptoms when the blood pressure touches 180/110 mmHg (millimeter of mercury), which is considered a medical emergency (also called hypertensive crisis). The symptoms that can occur at this point include:
Headache Nausea and/or vomiting Dizziness Palpitations Breathlessness Double or blurry vision Bleeding nose
If you have been experiencing such symptoms, consult a doctor immediately. Children can also be affected by hypertension and may show symptoms like:
Fatigue and weakness A headache Blurry vision Bleeding nose Bell’s palsy, where controlling the facial muscles becomes difficult.
Affected newborns or babies show symptoms like:
Lethargy Irritability Seizures Breathing difficulties Faltering weight
Your doctor can help diagnose high blood pressure with the following tests.
Diagnosis
Your blood pressure is usually measured in two values – systolic pressure (exerted when your heart contracts) and diastolic pressure (exerted between every heartbeat). The most common instrument used to measure your blood pressure is a sphygmomanometer. It has an inflatable cuff that can be wrapped around your upper arm. Inflating this cuff restricts blood flow, and the mechanical manometer helps measure the pressure. Other tests that can also help diagnose high blood pressure are:
Urine and blood tests Exercise stress test Electrocardiogram or ECG test – Tests the electrical activity of the heart. Echocardiogram – Uses ultrasound waves to detect the motion of the heart.
These tests can help detect the functioning of your heart whereas the sphygmomanometer detects your blood pressure. The unit often used to measure the blood pressure is mmHg (millimeter of mercury). The readings from a sphygmomanometer can help in measuring your varying blood pressure values. This brings us to the blood pressure chart.
Blood Pressure Chart
You will know if your blood pressure values are normal or abnormally high from the following values:
90/60 mmHg – Low blood pressure More than 90/60 mmHg but less than 120/80 mmHg – Normal blood pressure More than 120/80 mmHg but less than 140/90 mmHg – Your blood pressure is close to normal but a little higher than it should ideally be. 140/90 mmHg or higher – High blood pressure
Hence, it can be concluded that:
If your systolic pressure is more than 140, you may have high blood pressure (irrespective of your diastolic pressure). If your diastolic pressure is 90 or more, you may have high blood pressure (irrespective of your systolic pressure). If your systolic pressure is 90 or less, your blood pressure is low (regardless of your diastolic pressure). If your diastolic pressure is 60 or less, your blood pressure is low (regardless of your systolic pressure).
Once you are diagnosed with hypertension, you must take immediate measures to manage your blood pressure. Your doctor may prescribe certain medications like the ones mentioned below along with some lifestyle changes.
Treatment Methods
The most common drugs often prescribed to those suffering from high blood pressure are:
Angiotensin-converting enzyme (ACE) inhibitors Calcium channel blockers Thiazide diuretics Beta-blockers Renin inhibitors
Along with these medications, your doctor might also ask you to adopt a healthier lifestyle, which we will discuss later. Medications can often cause side effects in individuals. And this is why alternate treatment methods are a better option sometimes. Here are some simple home remedies that can help in this regard.
12 Home Remedies To Manage High Blood Pressure
1. Ginger
1-2 inches of ginger 1 cup of water
Drink ginger tea twice daily. Ginger helps reduce the force and rate at which your heart contracts. It also acts as a calcium channel blocker, exhibiting a blood pressure-lowering effect (1).
2. Garlic
1-4 garlic cloves Honey (optional)
Do this 1 to 2 times daily for the desired effects. Garlic helps lower high blood pressure by about 10 mmHg systolic and 8 mmHg diastolic (2).
3. Vitamins
B vitamins and vitamin D are some nutrients that have an inverse effect on hypertension. According to many studies, these vitamins were found to be effective in controlling hypertension and preventing the resultant health complications (like stroke) (3), (4). Start by consuming foods rich in these vitamins – including whole grains, eggs, dairy products, meat, legumes, dark leafy vegetables, and fatty fish. You can also opt to take supplements for these vitamins after consulting your physician.
4. Apple Cider Vinegar
3 teaspoons of raw apple cider vinegar 1 glass of warm water
You can drink this once daily. Apple cider vinegar helps decrease the activity of an enzyme called renin, which may otherwise contribute to high blood pressure (5).
5. Beet Juice
2 cups of fresh beet juice Drink beet juice twice daily for best results. The inorganic nitrates in beet juice may have antihypertensive properties. Recent studies also show that these antihypertensive properties of beets could be independent of their nitrate content (6).
6. Essential Oils
a. Ylang-Ylang Oil
3-4 drops of ylang-ylang oil A diffuser Water
Do this 1 to 2 times daily. Ylang-ylang oil has sedative (relaxing) properties that can relieve stress. The oil reduces body cortisol levels, thereby lowering blood pressure (7).
b. Lavender Oil
3-4 drops of lavender oil A diffuser Water
D this 1 to 2 times daily. Lavender oil relieves stress and reduces hypertension as a consequence (8).
7. Lemon Juice
½ lemon 1 glass of warm water
Drink lemon water once daily. Drinking lemon juice, along with regular physical exercise, can help lower systolic blood pressure (9).
8. Baking Soda
½ teaspoon of baking soda 1 glass of water
Once daily, but only for a week. You can follow this once every two months. In case you experience any side effects, please stop use and consult your doctor immediately. While long-term use of this remedy might have a reverse effect and can cause your blood pressure to rise, short-term intake of sodium bicarbonate has an antihypertensive effect (10).
9. Cinnamon
½ – 1 teaspoon of cinnamon powder
Add the cinnamon powder to your favorite cuisines and smoothies. You must do this once daily. A study published in the journal Nutrition states that short-term consumption of cinnamon can lower systolic and diastolic blood pressure (11).
10. Coffee
1-2 teaspoons of coffee powder 1 cup of water Sugar (optional)
You can drink two cups of coffee daily. Not more. While excess coffee can elevate blood pressure levels, moderate intake is relatively safe and may even have a beneficial effect on hypertensive individuals (12).
11. Green Tea
½ teaspoon of green tea 1 cup of hot water
Drink green tea twice daily for optimum benefits. Moderate green tea intake has a positive impact on lowering high blood pressure, thanks to green tea polyphenols that help your arteries relax (13). Do not drink too much green tea as its caffeine content can raise your blood pressure.
12. Omega-3 Fatty Acids
250-500 mg omega-3 fatty acids Consume 250-500 mg of omega-3 fatty acids daily. You can either consume fatty fish, flax seeds, walnuts, and chia seeds or take additional supplements for it. Do this on a daily basis. Omega-3 fatty acids exhibit cardioprotective effects, which can be attributed to the presence of two long-chain essential fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Of the two, DHA helps in lowering the blood pressure and heart rate (14). You can follow these remedies, but don’t depend on them alone. The same goes for prescription drugs. Hypertensive individuals must also follow a strict diet to treat their condition.
Best Foods For Treating High Blood Pressure
What you eat and avoid has a huge impact on your blood pressure levels. Foods that have a positive impact on treating high blood pressure are:
Green leafy vegetables high in potassium like spinach, kale, and romaine lettuce Flavonoid-rich berries such as blueberries, raspberries, and strawberries Beets Skim milk and yogurt Oatmeal Bananas Fish like salmon and mackerel that are rich in omega-3 fatty acids Dark chocolate
You must also restrict your consumption of certain foods.
Deli meat Tomatoes Sugary foods Canned or packaged foods Junk food Excess alcohol Excess caffeine
Making lifestyle changes also helps in the long run. Here are some tips you can follow.
Prevention Tips
Exercise 30 to 60 minutes every day, for at least 5 days a week. Manage your weight. Get sufficient sleep. Reduce stress by doing yoga. Cut back on or quit drinking alcohol. Cut back on or quit smoking.
For any more queries related to hypertension, do not hesitate to get in touch with us through the comments box below.
When is your blood pressure difficult to control? Your blood pressure can be difficult to control if you are suffering from resistant hypertension. If more than three antihypertensive medications fail to keep your blood pressure under control, you could be suffering from resistant hypertension. For other individuals, your blood pressure can be difficult to control if you are availing inadequate or inappropriate treatment. Can high blood pressure cause nosebleeds? Yes, high blood pressure can also result in nosebleeds. In fact, a bleeding nose can be one of the many symptoms that surface during a medical emergency associated with hypertension. How long does it take to control your blood pressure? By following the treatment plan provided to you and making a few lifestyle changes, you can control your blood pressure in about 1 to 3 months. How does a high blood pressure affect pregnancy? If you develop high blood pressure or hypertension during pregnancy, your heart and kidneys are exposed to extra stress that can lead to serious medical complications like kidney diseases, heart diseases, and stroke. When to see a doctor for hypertension treatment? Seeking medical attention is highly recommended for treating hypertension. However, in some situations, it becomes even more important to call your doctor immediately. This includes: • Your blood pressure remains high despite treatments • If you develop symptoms like palpitations, nausea, nose bleeding, shortness of breath, dizziness, etc. that hint at a medical emergency. Is walking good for individuals with high blood pressure? Walking may be the key to better heart health for individuals with high blood pressure. According to a study, walking 10,000 steps or more every day, regardless of the amount or intensity of exercise one gets, can significantly drop blood pressure in hypertensive individuals (15). Can drinking water lower blood pressure? Yes, consistently hydrating is an effective way to help lower blood pressure (16).
